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Our immune system is crucial in keeping us healthy because it protects us from outside “invaders” such as bacteria, viruses, toxins and more. The topic of immunity has become particularly relevant during the COVID-19 pandemic. While having a strong immune system alone is not enough to avoid the coronavirus (social distancing, masking, regular hand washing, and the vaccine are always the best ways to protect yourself), supporting your immune system is still. important, especially as cold and flu season approaches.
We can help support our immune system by eating a nutritious diet, getting enough sleep, and staying away from sick people. But it turns out that some things can also weaken our immune system. Here are seven things to avoid if you want to keep your immune system in top shape.
7 things that can weaken your immune system
1. Not eating enough fiber
According to research, 95% of Americans don’t eat enough fiber every day. Eating fiber is important for many reasons – it can help you lose weight, prevent chronic disease, reduce inflammation, and even improve your gut health. We know that gut health plays a role in immunity, so eating enough fiber each day (25 grams for women and 31 grams for men) can help support your immune system.
2. Not eating the right nutrients
Vitamins A, C, and D, along with zinc, are all important vitamins and minerals for supporting your immune system. Probiotics and prebiotics, which boost and support the good bacteria in your gut, also help boost immunity. You can get vitamin A from foods like shrimp, salmon, eggs, leafy greens, carrots, and sweet potatoes. Vitamin C is found in citrus fruits, peppers, tomatoes, and broccoli. Vitamin D is more difficult to absorb from food sources, but it is found in vitamin D fortified milk, UV fortified mushrooms, egg yolks and salmon. You can also get free vitamin D by spending a few minutes in the sun each day (just be sure to wear sunscreen). Zinc can be found in foods such as oysters, beef, chickpeas, and yogurt. Get probiotics from fermented foods like yogurt, kimchi, and sauerkraut. Prebiotics, which feed these good insects in the gut, come from foods high in fiber like fruits, vegetables, whole grains, and legumes.
3. Drink alcohol
Sorry for the bad news, but alcohol can negatively impact your immune system. In fact, doctors say it’s the worst thing for immunity because it dehydrates and can cause inflammation. So, if you’re trying to support your immune system, stick to mocktails or reduce yourself to a glass of wine or a cocktail every now and then. Keeping hydrated is another great way to support your immune system, so be sure to drink plenty of water as well. (Need more motivation? Here’s what happens to your body when you stop drinking.)
4. Smoke
You probably already know that smoking cigarettes is not good for you, but it turns out that it can actually make your body less efficient at fighting diseases. According to the Centers for Disease Control and Prevention, “Smoking is [also] known to upset the balance, or balance, of the immune system. This increases the risk of several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks healthy cells and tissues in the body). New evidence shows that smoking is a cause of rheumatoid arthritis, an autoimmune disease in which the immune system attacks the joints and causes swelling and pain. “
Not to mention that smoking can increase your risk of complications from COVID-19. A recent study published in the journal Thorax found that, compared to non-smokers, smokers were 80% more likely to be admitted to a hospital and much more likely to die from COVID-19 after being infected.
Do you want to stop smoking ? The Mayo Clinic has a helpful smoking cessation plan that can help you get rid of your cigarettes for good.
Related: 8 Ways to Help Support Your Immune System Naturally
5. Not getting enough sleep
It is important to close our eyes enough to help our bodies rest, recover and fight disease. According to the National Sleep Foundation, “Constant sleep strengthens the immune system, enabling balanced and efficient immune function. Lack of sleep, on the other hand, can weaken the immune system. over time, sleep deprivation can make you sick. “
Most adults need 7 to 9 hours of sleep per night. Fortunately, there are a lot of things you can do to improve your sleep cycle (and your immune system). Adopting a sleep-promoting diet, avoiding these habits, and trying these expert-backed sleep tips can all help you save some zzz.
6. Not getting enough exercise
A study published in the Journal of Sport and Health Sciences found that obesity and inactivity can weaken your immune system. Additionally, the study found that an active, healthy lifestyle can improve the monitoring activity of your immune system (or immune cells looking for pathogens in the blood). You do not know where to start ? These are the best exercises for your health, according to a Harvard doctor.
Related: The # 1 Food For Your Immune System, According To Dietitian
7. Not spending enough time outdoors
Spending time outdoors will not only help you get immune-supporting vitamin D from the sun, it can also help you fight stress, which several studies have linked to reduced immune function. While some stress in life is inevitable (ugh, deadlines to meet and bills to pay), chronic stress can take a toll on your health. Try to keep stress to a minimum by eating foods that help with stress, exercising regularly, meditating, buying soothing essential oils, trying these scientific tips for relieving stress, and / or speaking to a licensed therapist.
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